5.9.18
Back Squats 70% of 1 rm 4 sets 8 reps on 4th set go for max reps with great form. Wod 3 RFT 21/15 Cal Bike 15 T2b 9 Thrusters 115/75
Read More »5.7.18
AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee[…]
Read More »5.5.18
With a partner, complete 5 alternating sets each of: Run 200 meters Assault Bike 15/12 Calories Odd Object Carry 100′ * Partner 1 completes 200 meter run * Partner 2 completes 200 meter run * Partner 1 completes 15/12 calorie bike * Partner 2 completes 15/12 calorie bike * Partner[…]
Read More »5.4.18
Teams of 3 Amrap 30 5 Dead Lifts 255/175 25 Double Unders 5 Front Squats 135/95 5 Push Press 135/95 5 Burpees
Read More »5.2.18
put your running shoes on for this one. and lets get outside and enjoy the day. For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run Scale appropriately 800M Run 1500m Row 800M Run 600m Run 1500M Row 600m Run
Read More »5.1.18
Hang Squat Clean Build to Heavy Single AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar … Up by (3) reps each round
Read More »4.30.18
3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 5 Burpee Box Jump Overs (24/20) On the 1:00 – 4 Burpee Box Jump Overs (24/20) On the 2:00 – 3 Burpee Box Jump Overs (24/20) On the 3:00 – 2 Burpee Box Jump Overs (24/20) Rest 2:00 between[…]
Read More »4.28.18
In teams of 2, complete: Partner 1: Run 800 meters Partner 2: AMRAP of 20 Wall Balls + 2 Rope Climbs Switch places when Partner 1 returns from run Partner 1: Run 600 meters Partner 2: AMRAP of 15 Wall Balls + 1 Rope Climb Switch places when Partner 1[…]
Read More »